Starting a workout routine? Keeping track of time? It’s hard! As a college student, I know how difficult it is to balance your time. Although we all want to start going to the gym regularly, we find it difficult to find time for it. I realized that with a structured plan and diet, you can acheive the perfect workout in an hour. Repeat this routine 3 to 4 times a week at the gym to notice some results.
5 Minutes of Stretching
The first step to a good workout is stretching. This avoids those unbearably sore mornings the next day. Start by stretching your arms, legs, calves, and quads.
15 Minutes of Cardio
Warm up your body with about 15 minutes of cardio. First, run on the track or on the treadmill for 10 minutes without stopping. If you’re on a treadmill, set it to a speed between 6-6.5 to run a full mile. After completing your mile, cool off with a 5 minute walk.
10 Minutes of Arms
Hit the weights and work those arms. Find weight machines that work your biceps and triceps for best results. Repeat 4 sets of 12 reps to achieve toned arms. You could also do manual curls with dumbbells.
5 Minutes of Legs
Next you’re going to want to work your leg muscles. Look for machines that work your quads and calves. If you don’t have access to these machines, do 100 calf raises (this uses your own body weight to strengthen your muscles).
10 Minutes of Squats
To strengthen your lower muscles, squats are the way to go! Do 5 sets of 10 reps. You could also use a weight on your shoulders to add more weight as you exercise your legs and butt.
15 Minutes on the Mat
The last part of your gym workout consists of your own exercises. It’s a good idea to include core exercises like sit-ups, Russian twists, planks, and wall sits. Be sure to look on Pinterest and YouTube to come to the gym ready with exercises.
Side Note: If you’re looking to build muscle, consume a quick snack with a lot of protein, especially before weights. This could be chicken, scrambled eggs, a protein bar, milk, or a protein shake.